CrossFit Factory Square – CrossFit


Bench Press (Find 3 Rep Max)

*warm up well then use the sets below as a guide to hit your 3 Rep Max for the day*

3 Reps at 65%-

3 Reps at 75%

3 Reps at 85%

1 Rep at 95% (should be close to old 1 Rep max)

Attempt 3 Rep Max


Metcon (AMRAP – Rounds and Reps)

20 Minute A.M.R.A.P.

15 Hand Stand Push-ups

750 M Row


a. hand release pushups

b. Pike push-ups (knees) on box

c. Pike push-ups (toes) on box

d. modified HSPU with plate an ab mat or just abmat

Accessory work:

Barbell Row 5 x 8

Max Effort False Grip Ring rows 5 sets rest as needed